CrossFit Wig Wag – Weightlifting

View Public Whiteboard


Soooo, I couldn’t wait. We are going to be starting the first week of a 12 week OLY cycle. Within this cycle I am going to have us be more focused on being strong in all positions of the OLY lift. We will have a light week at the beginning of 4 weeks and end on a heavy week for the 4th then a “de-load” to start the next 4 weeks. So obviously we are going to start on a light week. Last weeks was for some baselines and give you an idea of programming for the club. I am also going to be changing up the order of days so that no one is always missing a certain lift which we will be working on.


Muscle Clean+Tall Clean+Front Squat

1@60%, 2@65%, 3@70%

-Numbers will be based off your Muscle Clean numbers.

-This is a warm up complex but also skill transition work.

-With the Tall Clean there is no dip there is not drive. Your are standing straight up. Squeeze your glutes, squeeze your quads, activate your lats, and be in the shrugged position. Then drop into a squat clean. This is a tough movement and a tough movement to have weight on, if you have to back down in weight back it down.

*If you do not have a 1RM Muscle Clean, take 5 sets to build to a moderate complex*


Three Position Clean

1 High Hang+1 Hang+1 Low Hang

1@55%, 2@60%, 3@65%

-Create the tension in your your body, get your body set and primed while the the standing position then drive your hips back creating the tension into your positions.

-I’ve told you how to create tension, now it is up to you on how to figure find that tension.

-REMEMBER the bar is going to be hanging, not riding down your legs as you go into these positions.

-Numbers based off your 1RM

*If you do not have a 1RM Clean, take 5 sets to build to a moderate complex*




-Based off 1RM

-Let the work we did leading up to this translate to your Cleans.

*If you do not have a 1RM build to a moderate 3 Rep*

**As you progress through the cleans, there is no reason to download your bar and warm up to your starting weight for the next portion. You are warming up as you progress through the workout.**


Front Squat


-Based off 1RM

*If you do not have a 1RM, build to a moderate 5 Rep*

Strict Press

12×3 @ 60%

-Break this up into 3 quick sets four times

***3 sets with 30 second rest between sets with a 1 minute break after the third set. Or if lifting with a swole mate, switch lifters after every 3rd set***

-If you do not have any numbers build to a 5rep Strict Press (Shoulder Press)

Front Rack Zots Press



5 Rounds

10 Leg Raises

10 Ab-Mat Sit Ups


Front Squat

Shoulder Press